An F-Factor Approved Daily Meal Plan

If you’re wellness buffs like we are, the odds are good that you’ve heard of The F-Factor Diet, created by total girl boss Tanya Zuckerbrot! It’s really a lifestyle shift (and a totally doable one!) rather than a “diet” and has practically made fiber famous. Well, whether you’ve read the book or not, now is the time to try this fiber-rich way of eating, because Tanya has teamed up with Neda Varbanova of Healthy With Nedi, to create a digital recipe book of fresh recipes that follow the FFactor eating plan. Today, they’re sharing an F-Factor approved daily meal plan that you will crave from here on out – really! With waffles, fresh salads, healthy takes on your favorite indulgent dishes, and even cocktails (yep!), these recipes will leave you full and happy. All of them and many many more are available the e-book, which is out now! But, we’ve got our faves to get you through the day here, below:

Breakfast: Blueberry Waffle

Neda says, “This waffle will keep you feeling full for such a long time. It is extremely high in fiber due to the pulverized GG crackers and it tastes so delicious with the homemade raspberry coulis.”

Ingredients, Serves 1

4 plain GG crackers, pulverized
4 egg whites
1 tbsp plain non-fat yogurt
1/2 tsp baking powder
1/4 tsp cinnamon
1/4 cup blueberries + more for decorating
cooking spray

For The Coulis

1/2 cup raspberries + more for decorating
1 tbsp fiber gold syrup


1. In a mixing bowl, combine the pulverized GGs with the egg whites, yogurt, baking powder, cinnamon and blueberries. Mix well.

2. Heat the waffle maker, spray with cooking spray and add in the waffle batter. Cook on low to medium setting until the light goes green.

3. Heat a sauce pan over medium heat and add raspberries and fiber gold syrup. Mash the raspberries and bring to a boil. Reduce the heat to a simmer, and stir constantly for 2 minutes. Strain through a fine mesh sieve to remove the seeds. Top waffle with raspberry coulis and enjoy!

Lunch: Super Green Salad

“This is a very refreshing salad that is ideal for a summer party. It can be paired with grilled chicken or tempeh. The fiber in the salad will help the body flush out toxins while promoting healthy bowel movements,” says Neda.

Ingredients, serves 4

1/2 iceberg lettuce, sliced1 cup watercress salad1/2 cucumber, sliced long ways on a mandolin1/2 large carrot, sliced long ways on a mandolin1/2 avocado, sliced1 tbsp sesame seeds

For The Dressing:

juice of 1/2 orangejuice of 1/2 lemon1 tsp fiber gold syrup2 tbsp tahini1 tbsp extra-virgin olive oil


1. In a large bowl, combine the iceberg lettuce and watercress salad.

2. Using a mandolin, slice the cucumber and carrot in long strips. If you don’t have a mandolin you can use a vegetable peeler.

3. Add the sliced avocado and sesame seeds.

4. In a small bowl, mix the juice of orange, lemon, honey, tahini and olive oil. Toss in the salad and serve!

Appetizer: Ricotta with Cherry Tomatoes 

Neda says, “I absolutely love this dish and it looks so beautiful served on a board rather than a plate. The combination of whipped ricotta with cherry tomatoes and the dressing is out of this world. Your tastes buds will go wild.”

Ingredients, serves 4

For The Salad:

1 cup fat-free ricotta cheese
1 tbsp extra-virgin olive oil
1/2 tsp sea salt
1/2 cup cherry tomatoes, cut in half
1/2 cup snap peas, cut in half
2 cups baby arugula

For The Dressing:

2 tbsp toasted pine nuts
2 tbsp white balsamic vinegar
1 cup basil
2 tbsp extra-virgin olive oil
pinch of chili flakes
sea salt and pepper to taste


1. Whip the ricotta cheese with olive oil and sea salt in the food processor. It will make it nice and creamy. Transfer the cheese to a serving platter and don’t bother washing the food processor, will use it for the dressing.

2. In a mixing bowl, toss together the arugula, peas, and tomatoes.

3. In the food processor, combine the ingredients for the dressing and blend well.

4. Pour the dressing on top of the salad and mix thoroughly.

5. Add the salad on top of the ricotta cheese and serve.

Dinner: Cauliflower Rice Sushi

“This recipe will blow your mind. Two regular sushi rolls at a Japanese restaurants have as many carbs as 6 slices of bread. No-one really eats 6 slices of bread in one sitting so you can actually enjoy these sushi rolls without feeling guilty or bloated.”


1 pack sushi grade tuna
1 head cauliflower
2 tbsp extra-virgin olive oil
scallions, thinly sliced
cucumber, thinly sliced
avocado, thinly sliced
toasted nori sheets (I like to use Eden Sushi Nori)
Toppings: pickled ginger, wasabi, tamari


1. Defrost sushi grade tuna by placing it in the fridge over night. If you forget this step then you can easily place it in cold water for an hour or two to defrost.

2. Wash and cut cauliflower in pieces. Place in a food processor and pulse for a few seconds, until it has rice like consistency.

3. In a skillet, heat olive oil over medium heat and add the cauliflower. Sauté for a few minutes until it becomes tender. Add 2-3 tbsp of water if it starts to dry out, no need for extra oil.

4. Slice the sushi diagonally so that the pieces are super thin.

5. Slice the scallions, cucumber and avocado long and thin.

6. Place the nori sheets on the bamboo mat and spread 3-4 tbsp of cauliflower rice onto the sheet. It should cover most of the sheet, but make sure to leave a 1 inch gap at the end furthest from you.

7. Layer the sliced tuna and veggies onto the end closest to you. Wet the end without rice with a little bit of water and roll up into a long roll.

8. Slice sushi into 6 or 8 pieces, depending on how thick or thin you want them to be. Serve with picked ginger, wasabi and spicy mayo.

Drink: Basil Martini

Neda says, “My favorite skinny martini! It has no carbs and it’s high in vitamin C, what better way to enjoy a cocktail, right!?” We couldn’t agree more!

Ingredients, serves 2

1 cup basil
1 lemon, juiced
6 oz. vodka
handful of ice


Add the ingredients to a high powered blender and blend! Serve immediately. Tip: The basil adds a sweetness to the martini, but if you prefer your cocktails sweeter, add a drop or two of stevia.

Tanya says that after just one week of following the program, “clients not only see results, they feel them. Not only does weight loss occur in the very first week, many clients report improved sleep and energy, laxation, and feel empowered to stick to the plan.” And yes, all of these recipes are allowed on the F-Factor Diet. Helloooo morning waffles!  

P.S. You can find more of Neda’s healthy recipes previously on IBT like these Matcha pancakes, or this dragonfruit smoothie bowl!

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